Keeping the weight, burning the fat

[reg56]

Hi,

I have some questions regarding how many calories I need to be eating per day. I have been using fitday.com for about 3 days nows and it's really helpful in determining how many calories I intake, and how many I burn. I would like to know how many calories I should be taking in, and burning per day in order to stay around the range of the weight I'm currently at. For December 10, I took in 3800 calories (Without the 3 glasses of Whey protein I had during the day because they do not have an option for it) and burned 4150 calories according to fitday.

Current weight : 203
Age : almost 17
Height : 5'9"
Goals : Build muscle mass, burn fat, and keep my weight between 203-210 for next football season (Lineman)
Current Routine :
Monday - Chest/Tri/Abs
Tuesday - Run with team @ school
Wednesday - Legs/Abs
Thursday - Run with team @ school
Friday - Back/forearms/Abs
Saturday - Shoulders/Bi
Sunday - Cardio

Stats:
Bench : 235
Squat : 405

I have been eating a lot of fruits and veggies, beef, chicken, tuna, and turkey. I drink about 4 liters of water and 4 glasses of milk per day. (3 servings of whey)

Any input or suggestions would be greatly appreciated.

 

[Jodi]

That is something only you can figure out. Only you know your body. In this thread below there are a few ways to figure out what you need. Lots of info and lots of reading.

http://www.ironmagazineforums.com/showthread.php?t=21113

 

[WATTS]

for your training i would not train biceps the day after back, because your biceps are being worked on any pulling movement. I would give them a couple days break between or you could train them on the same day as back but, i personally dont like to(dont feel the burn as much). i usually do chest/bicep but do whatever you feel works for you.

 

[squanto]

i do this split: chest/tri/shoulders, abs, legs, back/bi/forearms. works for me. a lot of people doa similar split but swap the bi's and tri's. but if your workout seems to work, then i wouldn't change it.
you may want to take one day off a week (like your sunday cardio), just to give your body some rest. i would suggest eating good sources of carbs as well as the rest of your diet. sweet potatoes, red potatos, brown rice, things like that.

 

[reg56]

Also, I am now mostly concerned with strength. I do want to have a nice physique, but I will worry about that after next football season. As I said above, I want to keep my weight range between 203-210, burn fat, but most importantly, I want STRENGTH. Is my current routine going to give me the strength and power (mainly legs) I need, or should I work certain muscle groups maybe twice a week? I really need help...

By the way, I usually workout for about an hour and 10 minutes on lifting days and I do 3 sets for each exercise with high weight/low reps til failure.

 

[Cyber_Pinky]

If you're going for Strength I'd split up the workout around the power exercises.

Day 1 - Squat - Quads, Calves
Day 2 - Clean and Jerk - Shoulders, Abs
Day 3 - Deadlift - Back, Biceps, hamstrings
Day 4 - Bench - Chest, Tri's

I'd spend a good portion with the big exercises, and REALLY work them hard.